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Man, 46, Drops 24kg in Six Months With Diet and Strength Training

A 46-year-old former marathoner cut body fat from 28.2% to 11.6% in six months by fixing his diet and adding structured strength training.

By Dr. Josh Axe · November 15, 2026 · 2 sources · Watch

Men's Health reported on November 15, 2026, that a 46-year-old man named Austin Cowburn lost 24.6kg (54lb) in six months, taking his body fat from 28.2% to 11.6%, after overhauling his diet and adding structured strength training alongside his running.

Men's Health reported on November 15, 2026, that Austin Cowburn, 46, a former marathoner dealing with injuries and weight gain, sought help from Ultimate Performance Manchester after his training became what he called directionless. Over six months he lost 24.6kg (54lb) and reduced his body fat from 28.2% to 11.6%, moving from an extra-large to a medium clothing size.

According to the outlet, trainers addressed his diet first: a berry-and-protein smoothie breakfast, scrambled eggs with spinach mid-morning, lean turkey chilli with vegetables and rice for lunch and dinner, and a high-protein yoghurt with banana, honey or chia seeds in the evening, with steak on weekends. He trained in the gym three mornings a week and ran four times weekly on a fixed schedule.

Cowburn told Men's Health that changing his diet reminded him how much food affects mood, energy and training capacity, and that the combination of strength work and running restored his 'fluidity of motion' and sleep. He said he felt mentally sharper and more productive once the routine became consistent rather than sporadic.

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Dr. Josh Axe • The Health Wire

This is a single person's experience working one-on-one with trainers, not a clinical trial, so it doesn't establish what any specific diet or training split will do for another person. No calorie targets, protein amounts or training loads were reported, only the general structure he followed.

Dr. Axe’s Take

Cowburn's story lines up with what I'd expect: fixing the plate before fixing the program. A protein-forward breakfast, vegetables at every meal and a consistent eating window will do more for energy and training capacity than chasing a perfect workout split. Pair that with strength training two to three times a week and cardio you actually enjoy, and body composition follows. He also didn't overhaul everything at once. This week, pick one meal to rebuild around protein and vegetables, and set a fixed morning slot for training so it becomes a habit rather than a decision you make daily.

— Dr. Axe

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Story summary

Who: One 46-year-old man, reported by Men's Health
Design: Personal transformation story with trainers at Ultimate Performance Manchester, reported over six months
Primary result: Lost 24.6kg (54lb); body fat fell from 28.2% to 11.6%
Secondary: Clothing size dropped from extra-large to medium; gym three times weekly, running four times weekly
Date: Nov 15, 2026